PANERA BREAD

SMART: The best way to keep calories in check here and still feel full is to go for the You Pick Two option, which lets you pair a half-sandwich with a cup of one of Panera's low-fat soups. Try a half of the Smoked Turkey Breast (210 calories, 1.5 g fat), Smoked Ham & Swiss (290 calories, 8 g fat), or Tuna Salad (250 calories, 8 g fat).

NOT SMART: Don't even think about the Chicken Caesar sandwich, which comes in at 750 calories and 33 grams of fat for a full size. The Italian Combo With Ham? That's almost a thousand-calorie lunch--and 41 grams of fat.

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COSI

NOT SMART: Weighing in at 687 calories and 32 grams of fat, the Turkey & Brie sandwich is the kind of lunch you regret later. Surprisingly, even on the "Lighter Side" section of the menu, the Chicken T.B.M. Sandwich Light (that's tomatoes, basil, and mozzarella) has 17 grams of fat.

SUBWAY

SMART: The six-inch "Fresh Fit" subs, like the Roast Beef and the Veggie Delite, are great picks; each has 6 grams of fat or less. My favorite is the Sweet Onion Chicken Teriyaki on 9-Grain Wheat Bread. The fat-free sweet-onion sauce is so tasty you'll want to eat it with a spoon. Add any veggies you like, and you've got a protein- and fiber-packed lunch for under 400 calories--that's reasonable.

NOT SMART: Even though it's made with chicken breast, Subway's six-inch Chicken & Bacon Ranch Melt has a whopping 570 calories and 28 grams of fat--10 grams more fat than the same size Meatball Marinara sub.

AU BON PAIN

SMART: The Classic Chicken Salad Sandwich, which is jazzed up with cranberries and almonds, has 450 calories and 11 grams of fat, making it a great option. If you want something basic, go for the Grilled Chicken Sandwich (450 calories, 12 g fat).

NOT SMART: Steer clear of the BBQ Chicken and Black Bean Wrap (740 calories, 23 g fat), as well as the Turkey and Swiss Sandwich (740 calories, 30 g fat), which has more calories and fat than a Big Mac! How is that possible? Blame the oversize tortilla and double cheese.